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  6. Tofu vs. White chocolate

Tofu vs. White chocolate — In-Depth Nutrition Comparison

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Summary of differences between tofu and white chocolate

  • Tofu has more manganese, calcium, copper, iron, selenium, and magnesium; however, white chocolate is higher in vitamin B12, vitamin B2, and vitamin B5.
  • White chocolate covers your daily need for saturated fat, 91% more than tofu.
  • Tofu has 148 times more manganese than white chocolate. While tofu has 1.181mg of manganese, white chocolate has only 0.008mg.
  • Tofu has less saturated fat.
  • The glycemic index of white chocolate is higher.

These are the specific foods used in this comparison Tofu, raw, firm, prepared with calcium sulfate and Candies, white chocolate.

Infographic

Tofu vs White chocolate infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tofu
Tofu
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 60% 25% 9% 20% 20% 75% 12% 1% 25%
Contains more MagnesiumMagnesium +383.3%
Contains more CalciumCalcium +243.2%
Contains more IronIron +1008.3%
Contains more CopperCopper +530%
Contains more ZincZinc +112.2%
Contains less SodiumSodium -84.4%
Contains more ManganeseManganese +14662.5%
Contains more SeleniumSelenium +286.7%
Contains more PotassiumPotassium +20.7%
~equal in Phosphorus ~176mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tofu
Tofu
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
Contains more Vitamin B1Vitamin B1 +150.8%
Contains more Vitamin B6Vitamin B6 +64.3%
Contains more FolateFolate +314.3%
Contains more Vitamin CVitamin C +150%
Contains more Vitamin B2Vitamin B2 +176.5%
Contains more Vitamin B3Vitamin B3 +95.5%
Contains more Vitamin B5Vitamin B5 +357.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tofu White chocolate DV% diff.
Saturated fat 1.261g 19.412g 83%
Manganese 1.181mg 0.008mg 51%
Calcium 683mg 199mg 48%
Fats 8.72g 32.09g 36%
Copper 0.378mg 0.06mg 35%
Iron 2.66mg 0.24mg 30%
Polyunsaturated fat 4.921g 1.013g 26%
Protein 17.27g 5.87g 23%
Vitamin B12 0µg 0.56µg 23%
Selenium 17.4µg 4.5µg 23%
Calories 144kcal 539kcal 20%
Carbs 2.78g 59.24g 19%
Monounsaturated fat 1.925g 9.097g 18%
Vitamin B2 0.102mg 0.282mg 14%
Magnesium 58mg 12mg 11%
Vitamin B5 0.133mg 0.608mg 10%
Vitamin K 9.1µg 8%
Vitamin B1 0.158mg 0.063mg 8%
Zinc 1.57mg 0.74mg 8%
Fiber 2.3g 0.2g 8%
Cholesterol 0mg 21mg 7%
Folate 29µg 7µg 6%
Vitamin E 0.96mg 6%
Choline 29.5mg 5%
Vitamin B6 0.092mg 0.056mg 3%
Sodium 14mg 90mg 3%
Vitamin B3 0.381mg 0.745mg 2%
Phosphorus 190mg 176mg 2%
Vitamin A 9µg 1%
Potassium 237mg 286mg 1%
Vitamin C 0.2mg 0.5mg 0%
Net carbs 0.48g 59.04g N/A
Sugar 59g N/A
Tryptophan 0.235mg 0%
Threonine 0.785mg 0%
Isoleucine 0.849mg 0%
Leucine 1.392mg 0%
Lysine 0.883mg 0%
Methionine 0.211mg 0%
Phenylalanine 0.835mg 0%
Valine 0.87mg 0%
Histidine 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 g
Contains more ProteinProtein +194.2%
Contains more WaterWater +5271.5%
Contains more FatsFats +268%
Contains more CarbsCarbs +2030.9%
~equal in Other ~1.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
66% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 g
Contains less Sat. FatSaturated fat -93.5%
Contains more Poly. FatPolyunsaturated fat +385.8%
Contains more Mono. FatMonounsaturated fat +372.6%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/nutrients
  2. White chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.